10 Tips from the Anxious Flyer

January 16, 2018

Hello Friends! I wanted to share some tips and tricks to help a nervous flyer get through a flight without any problems!

The awesome thing about a person having anxiety (like myself (insert sarcasm)) is that certain events can bring on nervous thoughts all the way to anxiety attacks. Flying is one of those triggers for me. If I can find ways to not fly, trust me I will! But sometimes, that is not the case. I have to gather all my tricks and place them in my ‘Fearless Flying’ bag and away I go!

Having a fear of flying is such a taboo topic but most to everyone has some sort of fear or worry when flying. I want to not make the topic taboo and open up and talk about it. Because that is the only way I can get over it or get through the it.

I usually get nervous the moment we talk about booking a flight. I get sweaty and nervous. My thoughts start racing to the point that I start to cry! (yeah, that bad!). This all happens in less then 10-15 minutes. Then I try to forget that I will be flying until the week before we depart. At that point, I will try anything to avoid to pack. Procrastinating packing to the last minute in hopes that it’s so last minute that I just end up canceling the entire flight. Nope, doesn’t work like that.

The logistics of going through security and trying to make it to our gate on time also just stresses me out! Especially when you travel with a toddler! This is when you take up the entire conveyor belt with plastic buckets because you have all these items and electronics to keep them busy on the plane.

When I get to the gate, I just hope that the plane is already there and that it’s functioning normally. I get really worked up when it’s delay because of ‘mechanical problems’. What does that mean!!! Is the wing going to fall off mid flight??!!! Now I really don’t want to get on that plane!!

On the plane, I try to settle in by getting all my gear in place and ready to go. But then my mind starts to get the best of me and I begin to get nervous and anxious about what’s going to happen. Will there be turbulence? How bad will the turbulence be? Will the flight attendance be strapped in the entire time because of it? If it’s really bad, will the plane drop and the masks will drop down? Then will there be an emergency landing? Where will be land?

And…well, you get it. Just racing out of control thoughts. Thoughts I don’t have to have because none of what I’m picturing isn’t happening. Why go to the worst case scenario when the plane hasn’t even left the gate? That is just what happens with me and I’m sure there are a few of you that go through the same thing. That’s why I wanted to share a few tips and tricks that get me through a flight anxious free. Or at least calm.

Tips for a anxious-less flight

Adult beverage:

If you allow yourself to drink alcohol, then yes…have a little drink before you leave for the airport. If you are not driving yourself to the airport, then this will help with the build up of anxiety leading up to you sitting in that seat. And if you are waiting a while for the plane to arrive, then have another. But usually the first one works well.

Relaxing Music:

I love music and it really calms and soothes my soul! Whatever mood I’m in, it either calms me or just makes me super happy! I generally like to listen to either classical music or easy-going music. This lets me focus on all the notes and melody to the song. In turn, it makes slows my thought process of lets me focus on myself. Make sure to add a 10-12 songs that really help calm you before heading to the airport.

Adult Coloring book:

I love to color and love seeing color. It makes me happy and calms me. I’ve been using ‘Color By Number‘ coloring book because I like how it is organized coloring. (I know…I use less of my creativity but I’m also type A and love the structured exact look). Any type of writing or coloring (pretty much any movements using your hands) sends messages to your brain and distracts those thought processes of anxiety or stress. And if you really want to distract yourself, use the opposite hand that you write with.

Rubber Band:

I’ve recently started using this technique. When you feel pain, that is all you can think about and tend to focus in on the pain. By snapping the rubber band on your wrist, it causes the pain and distracts those racing thoughts. I usually start doing this when it starts to get a bit ‘bumpy’ and start to get a bit nervous.

Breathing Technique:

Bring in oxygen to your brain causes relaxation and also your body to begin to relax. I began this technique while pregnant with Izzy, well because an adult beverage was not an option. It’s a 4:7:8 ratio;

breath in for 4 seconds through nose with mouth closed

hold it for 7 seconds

breath out with pursed lips for 8 seconds

Continue until you actually feel your body relax and actually feel calmer. Sometimes this may take awhile, like 2-5 minutes or more. But this is important to slow your breath pattern down to avoid a severe anxiety attack up in the air.

Montra:

It’s a positive phrase that helps you focus on just that; positive affirmations. You can choose a phrase or bible verse that really makes you feel centered. When you feel like your mind starts racing with negative thoughts, that is when repeating this phrase helps. I usually close my eyes and repeat to myself “I’m in control by being IN control”. To me, this means that I even that I’m not driving the plane (because remember, I’m type A and need to be in control of EVERYTHING) that at least I’m in control of my thoughts and feelings.

Interesting book:

Bringing a page turning book is a great idea to help distract you from nervous thoughts. I generally like to read ‘Chick-Lit’ genre like Sophie Kinsella. My favorites are her “Shopaholic” series books. They are funny and so entertaining that they make me forget that I’m a plane (well, for a bit). You don’t have to read the same things but stick to something that is entertaining and humorous.

Video Games:

Download fun games that you can play while having your phone on ‘plane mode’. My personal favorites are Dots, Candy Crush, and Blossom Blast. They are all games that require little thought but at the same time keeps you concentrated on getting to the next level. This is a great way to distract yourself and makes the time pass.

Drink Water:

It is important to make sure you are properly hydrated. Being well hydrated keeps you alert and calm. I take an empty Swell bottle to the airport and make sure to fill it up once you pass security. I try to drink the entire bottle throughout the trip to make sure I’m well hydrated.

Muscle Clenching:

At times my muscles start to get really tense and some times to the point of shaking. I then start to clench my entire body for a couple of seconds and then release them. I do this 2 to 3 times until I feel myself more relaxed. This helps not feel tense and distracts myself any nervous thoughts.

My last flight was actually document on my Instagram profile to share my experience with others. I found out that others do share the same thoughts as I do. This makes me not feel alone and actually normalizes this fear. I’m not cured but at least I’ll be able to continue traveling with my family to fun destinations that driving would not even be an option. I would love to hear about your tips and trick to get you through a flight!